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Thursday May 4, 2023

WU: Warm-up

EMOM 6
Cardio
Warrior Squats
5 Deadlifts + 5 Tall Muscle Cleans + 5 Front Squats

A: Metcon (7 Rounds for weight)

Every 2:00 x 7
2 Power Cleans

MIn 1-4 tempo pull with pause in catch

Min 5-7 Give'er

B: Metcon (AMRAP - Rounds and Reps)

-Individual Version-
AMRAP 24
50/35 Calorie Bike / 75/50 Calorie Row / 65/40 Calorie Ski

4 Rounds
5 Box Jumps (24"/20")
10 Thrusters (115/85)
15 Hang Cleans (115/85)

B: Metcon (AMRAP - Rounds and Reps)

-Partner Version-
AMRAP 24
50/35 Calorie Bike / 75/50 Calorie Row / 65/40 Calorie Ski

8 Rounds
3 Box Jumps (24"/20")
6 Thrusters (115/85)
9 Hang Cleans (115/85)

*Break up the calories however, go round for round on the box jump / thruster / hang clean

Extra: Metcon (No Measure)

OPTIONAL Accessory
EMOM 8
Station 1 - Single Kettlebell Front Rack Hold
Station 2 - Sinlge Kettlebell Overhead Hold

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, May 04, 2023

Clients:

Clients

Christina
Wilson

CrossFit: 6:45 PM

815 Total lbs